Adjust evening activities to support digestion
Many people have difficulty going to the toilet in the morning due to unreasonable living habits from the previous night. According to Robert Burakoff - a gastroenterologist, who has also held teaching and professional leadership roles at major medical facilities in the US such as Harvard Medical School and Brigham and Women's Hospital - a stable circadian rhythm and a suitable diet can help the digestive system function more effectively.
Eating dinner early, about 2-3 hours before bedtime, helps the stomach and intestines have enough time to process food. At the same time, maintaining a fixed sleep time also contributes to regulating bowel movements. In addition, supplementing fiber-rich foods such as green vegetables, fruits and whole grains helps increase stool volume, supporting the natural excretion process.
Drinking enough water in the evening is also very important. When the body is dehydrated, stools are easily dry and hard, causing constipation. In addition, limiting processed foods, high in sugar and fat will help reduce the burden on the digestive system.
5 habits to maintain in the evening
Eat dinner early, avoid eating too late
Drink enough water, you can use warm water or herbal tea
Supplement with fiber-rich foods
Take a light walk after dinner to stimulate bowel movements
Relax, reduce stress before bed
Small but regular changes can significantly improve constipation and make it easier to go to the toilet every morning.
